Welcome dear one,
It's time to relax now.
We will do a simple body scan meditation.
Coming back to our body and breathing deeply mindfully will help us relax and will allow us to feel peaceful as we move our awareness through the body scan.
Simply relax and show gratitude to your body.
Let's begin today's practice.
Make sure you are seated comfortably with your hands on your laps or lying down evenly with your hands resting on your sides.
Now slowly close your eyes and relax.
Breathe slowly,
Deeply and easily throughout the practice.
As you breathe,
Send gratitude to every part of your body.
Now breathe in,
Breathe out.
Breathe in slowly,
Breathe out slowly.
Breathe in deeply,
Breathe out deeply.
Breathe in easily and breathe out easily.
Now relax and slowly bring your awareness to the crown of your head,
Your forehead,
Your eyes,
Your ears,
Your cheeks,
Your nose,
Your mouth.
Relax your jaw,
The back of your head and relax your face.
Now slowly move down to your throat,
Your neck,
Your right shoulder,
Your right arm,
Your left wrist,
Your right palm and fingers.
Bring back to your neck,
Your left shoulder,
Your left arm,
Wrist,
Your left palm and fingers.
Relax your both hands,
Your shoulders and your neck.
Moving down to your chest,
Your upper back,
Your lower back,
Your abdomen.
Relax your chest,
Your abdomen and your upper body.
As you breathe,
Feel the softness and relaxation.
Slowly relaxing your hips,
Your pelvic region and your back.
Moving down to your right thigh,
Your right knee,
Your right calf,
Ankle and toes.
Now coming back slowly to your hips.
Moving down to your left thigh,
Left knee,
Your left calf,
Ankle and toes.
Now relaxing your legs,
Your hips,
Your abdomen,
Your chest,
Your hands,
Shoulders,
Neck,
Face and the crown of your head.
Breathe in gratitude and exhale relax yourself.
As you breathe deeply and naturally,
Feel the kindness,
Calmness in your mind.
Feel the peace in your body.
If you want to move your body,
Move.
Roll your shoulders,
Wiggle your fingers and toes.
Open your eyes and smile.
Feel the relaxation.
Namaste.
